Split Squat, Prisoner

Type:Legs

The prisoner split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered. The split squat is also known as the static lunge and is a great exercise to start with before progressing on to the dynamic lunge. Below you'll find a video guide and step by step instructions that describes the correct technique for the prisoner exercise.

Level :

Beginner

Equipment :No

Buttocks

Calves Hamstrings Thighs

Split Squat, Prisoner Steps:

Step
1:

Stand upright, clasp the hands together and place behind the head

Step
2:

Feet slightly wider than shoulder width and toes pointing forwards.

Step
3:

Take a step forward in to the split stance position

Step
4:

Drop down into a split squat so that the leading thigh is parallel to the floor

Step
5:

The trailing knee should avoid contact with the floor.

Step
6:

Push back up to the start position & remain in the same split stance

Step
7:

Keep the back straight and head looking forwards throughout the movement

Step
8:

This is one repetition, repeat for the required number of reps

Step
9:

Repeat with the opposite leg.

Top Tip:

To reduce stress on the knee joint, make sure the knee of the leading leg stays behind the toes.